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The average pregnancy weight gain is between 8-20kg. After birth, most women will lose this weight relatively easily through breastfeeding. Certain factors cause post-baby weight loss to be an easy ride for some and more difficult for others. Younger mums often “bounce back” to their pre baby bodies faster as we have a faster metabolism when we are younger, more energy and our bodies heal more efficiently. Nevertheless, all mums can regain their post baby bodies with a little bit of thought and planning.
Weight loss at any stage of your life comes down to a very simple equation, energy in vs energy out. To lose weight less energy (calories) needs to be consumed than there is being expended. Our energy comes from food and drink, everything contains calories apart from water. Energy is expended by physical activity (moving your body), basal metabolic rate (your body uses energy even when sleeping, for example, your heart requires energy to keep beating), and a very small contribution from the thermic effect of food (digestion of food). The significant factors under our control are; energy consumed, physical activity and basal metabolic rate (BMR). By being careful about what we eat we can decrease the calories we consume, by increasing our physical activity we can burn more calories and by increasing our BMR we can burn more energy at rest (muscle burns more energy than fat).
However, it’s important that you meet your BMR requirements (the energy cost of living). This is generally about 1200 calories in the average female, if this isn’t being met then the body believes its going into starvation mode and will store anything you eat as fat. If you are struggling to lose the last few kilos (or all of the kilos) gained during pregnancy try the following tips:
1. Keep a food journal for a week. Write down every single
piece of food and sip of drink you consume. At the end of
the week look back over it and ask yourself am I eating
enough or am I eating too much? Often when don’t count
the one little chocolate biscuit, small amount of leftover
kids dinner, kids snacks, lollies and other unhealthy bits
and pieces that we eat without thinking about. These could
be contributing to weight gain or preventing weight loss.
Conversely, if you are subsisting off a piece of fruit for
breakfast, salad for lunch and chicken with veges for dinner you may not be getting enough calories and your body has gone into starvation mode.
How to loose that last bit...